The BackBlast:

F3 core principles, purpose and credo

Disclaimer given

Warm up – 5 motivators, arm circles, circle arms and weed pickers.

Mosey around parking lot and stop at log flipping station.

1 PAX flips 5 logs while others held plank. Once logs flipped next PAX moved to logs until all PAX have gone.

Mosey around lot and stopped at coupon hoist.

1 coupon attached to strap over swing set. PAX host coupon up and down 5 times while others held plank. PAX moved to 2 coupon hoist while next PAX started on the 1 coupon.

Mosey around lot stop at pavilion for OPP’S with 50 seal claps.

Mosey around lot

10 No Surrenders each leg.

Mosey around lot

25 dips at pavilion

Mosey again

10 Partner Plank Curls/Shrugs

Repeated as timed allowed

Ended with Dying Cockroaches, Rosalita’s, Box Cutters, Navy Seal Burpees and Merkins.

Count-a-rama, Name-a-rama.

Welcome FNG Sand Bagger

Ball of Man